Name: Playbook - Boss Everline - W4/D5 Fullbody
Uploaded: 2021-06-29T16:19:05.903Z
Duration: 45 min
Description: W4/D5 Fullbody

Great workout need new workouts 💪🏻💪🏻💪🏻

Mike

Milena

Rodgino

Steven

Moving onto the A-Lister program next!  💪🏼

Aaron

Aziz Shahid

This workout is a beast. Especially that DB squat jump 😩

Mack

Amazing! I finally pushed myself trough the 4 weeks! I feel good physical and mental. Your stories on instagram keeps the motivation high! 🙂

Dries

Govardhanan

Set 1
DB single leg step ups and press (each leg)
Side plank 
Hammer curls 
 
Set 2
DB jump squats 
DB high pulls 
Single arm curls (other hand behind the back)
 
In and outs

- Step up to an elevated surface 
- Push through your leg to bring your opposite leg up
- Engage your quad as you push 
- Curl the dumbbells up and press

DB step up to press

- Place your forearm on the floor 
- Raise your hips
- Hold the position
- Engage your core throughout the exercise

Side plank

- Curl the dumbbells up keeping the top of the dumbbell up
- Squeeze your biceps at the top 
- Come down in a controlled motion

Hammer curls

Set 1

- Flex at the knees and hips to come down
- Come down until your legs reach 90 degrees 
- Explode up 
- Land softly 
- Keep you chest up thought out the exercise

DB squat jumps

- Hold two dumbbells with your palms facing you
- Raise the dumbbells bringing your elbows out
- Raise until you reach chin 
- Come down in a controlled motion

DB upright row

- Start by holding two dumbbells with your palms facing you
- Curl one dumbbells up rotating your wrist
- Squeezing your biceps at the top
- Repeat on the opposite side

Single arm curls

Set 2

- Sit on the edge of a bench
- Extend your legs bringing them off the ground
- Bring your knees in towards your chest 
- Engage your abs as you come in

In and outs

Set 3

W4/D5 Fullbody

Venecia

Awesome pushed through it was challenging but I’m loving it day 1 in the pocket !!!

Christina Kohfield

W1/D1 Legs and abs

Rachel

Austin

W1/D2 Chest and biceps

Jarrad

W1/D3 Shoulders triceps

It was challenging but felt really good. Thank you for this workouts!

Jack

W1/D4 Back and hamstrings

W1/D5 Legs and core

W2/D1 Back and hamstrings

W2/D2 Chest

W2/D3 Shoulder and tricep

W2/D4 Legs

Oh man, that was a good one. Like always, THANK YOU!!

W4/D5 Fullbody

Community

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